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Week of 07/05/21

Happy 4th of July!

I hope you are spending the day with family and friends while enjoying some downtime, and of course viewing Independence Day for the 96th time. A classic. Looks like it’s going to be a beautiful day out there!

We have a lot of new faces in our community, and I came across an article, “7 Things Every CrossFit Beginner Should Be Told,” that I thought was helpful. I pulled out the main ideas, but feel free to check it out at the link above for more details.

  • do more than just the classes … don’t be afraid to stretch and perform basic exercise reps at home to further your mobility, flexibility, and comfort level with exercises
  • know your numbers … avoid choosing random weights by keeping track of your progress
  • follow a proper program and stick to it … consistent is key with most things in life, and fitness is no different
  • don’t always go all out … learn early that coming in and working at a regular 80% to 85% is the key to be able to come back as often as you’d like
  • accept that there is not space for everything … take your time with new skills and exercises and focus on a small group of them at a time not everything at once
  • video your lifts … it’s amazing how much better we understand what coaches are asking of us when someone records us moving
  • work on your mobility … do you stretch enough?

SKILL
leg skillwork

WOD
Every 6 minutes for 4 rounds
8-12 strict pull-ups
21 russian swings (53/35)
400m run

STRENGTH
overhead squat: 3RM

WOD
5RFT
30 sit-ups (20/14)
20 mb cleans (20/14)
10 push presses (50% of 1RM)

STRENGTH
hang power clean: 3×5 @ 75% of 1RM
then
press: 3RM

SKILL
9-8-7-6-5 strict pull-ups (2 of 6)

WOD
40 wall balls (20/14)
800m run
30 kb snatches (53/35)
800m run
40 wall balls (20/14)

STRENGTH
push press: 3RM

WOD
2 rounds of…
15/10 calorie row
10 kb deadlifts (70/53)
5 bar muscle-ups
3 minute rest
2 rounds of…
12/9 calorie row
10 kb deadlifts (70/53)
2 rope climbs

Tags: july, schedule

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